Stronglifts 5x5 for Women

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Will stronglifts work even when eating at a defect?

Dalton1720
Dalton1720 Posts: 104
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Hi! Im new to stronglifts and I keep hearing that you can't build muscle while eating at a defect. Is this true? Because I still would like to lose 5-10 pounds of fat so should I wait to continue?

Replies

  • neandermagnon
    neandermagnon Posts: 7,436 Member
    no definitely don't wait!! Even if you're not building new muscle tissue, weight training protects what you have. This is even more important if you only have 5-10 lb to lose (the less you have to lose the greater the risk of losing lean mass in the process). Stronglifts + adequate food and protein intake (tiny deficit, aim for 0.5lb fat loss a week) will protect your lean mass and ensure the weight lost is 100% fat

    also you can still make huge strength gains without growing new muscle tissue... your body learns to use the muscle tissue you have more effectively. If you're new to training you can make huge gains in strength even eating at a deficit.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    What neander said...

    I started SL with 25lbs to go..and I am so glad I did.

    I did TDEE-15% and lifted 3x a week, got strong again and lost the weight.
  • Llamapants86
    Llamapants86 Posts: 1,221 Member
    What they said!
    And it means when you get to maintenance you already have a solid base as far as form and strength goes.
  • Dalton1720
    Dalton1720 Posts: 104
    Thank you all. I really didn't want to give it up and to be perfectly honest my main goal is just to tone up. Although you ladies look absolutely gorgeous Im mostly looking to firm up my flab and I hear heavy weights is a great way to do so. If not please correct me.

    I have a follow up question as well,
    My goal right now is to enhance the muscle I have and as stated before tighten up my body. Does this mean I need to build muscle as well? I hate to use pictures because I know everyones body type is different, but this is along the lines I am going for. Fit, but still meat on my bones. Will heavy weights do this for me?

    700c6f57047f5ef3f6efb05cf6347053_zps9cb843f5.jpg
  • sbarella
    sbarella Posts: 713 Member
    Thank you all. I really didn't want to give it up and to be perfectly honest my main goal is just to tone up. Although you ladies look absolutely gorgeous Im mostly looking to firm up my flab and I hear heavy weights is a great way to do so. If not please correct me.

    I have a follow up question as well,
    My goal right now is to enhance the muscle I have and as stated before tighten up my body. Does this mean I need to build muscle as well? I hate to use pictures because I know everyones body type is different, but this is along the lines I am going for. Fit, but still meat on my bones. Will heavy weights do this for me?

    700c6f57047f5ef3f6efb05cf6347053_zps9cb843f5.jpg

    Yes they will. You don't look skinny-fat nor flabby at all, so If your main goal is firming up, newbie gains and recomp effect while on a reasonable deficit should take you where you want to be without having to bulk.
    As for the calorie deficit... Strength training is the best way to make sure you lose fat and not muscle so yeah. If you are new to strength training you might be able to build a little bit of muscle along the way, but the main goal is keeping your muscle mass intact while you lose fat so that the muscles can pop up. You can always build moar muscle later if you're not satisfied :smile:
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    yes... but looking at your profile pic I can't honestly see much difference... the woman whose pic you posted has a little more definition in her midsection, and yes you can get that by doing stronglifts and eating at a small deficit to lower your body fat percentage a little... emphasis on small and taking it slowly.. be patient. The amount of fat you want to lose is very little, to lose so you must take it slowly to avoid loss of lean mass.

    but also be sure to recognise that you already look fantastic and what we're talking about here is a very minor adjustment
  • Dalton1720
    Dalton1720 Posts: 104
    Thank you both! I really do like stronglifts and I feel they are much more effective than my old cardio routine. Yesterday I was so worn out from only a 45 minute weight training session verses my old hour and a half on the elliptical. Im eating at a 20% defect and started using the TDEE method so hopefully I'll start to see results within a reasonable time frame. I would like to lose my last 10-5 pounds and be firm by the fall semester, but we'll see. I know our bodies don't do deadlines so I gave up having my dream body by 4th of July. Haha. And as for the picture, I got a spray tan with my friend making me look more defined. I'm normal pale as a ghost so it doesn't look as nice. I wonder why being tan makes people look more in shape.

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